Wed: S/E

AM:

5 rounds: 

50 x squat

25 x push-up 

Then:

Chin-up ladder: 3 x (1-4)

Then:

1h swings: 4 x 10/10 @ 20kg

2h swings: 1 x 25 @ 20kg

Then: cool down

J/M

Pumps

Breathing excercises

PM:
Shoveled snow with a some pullups mixed in. 

Notes: 

Weight: 200#

Nutrition: has been poor over the holidays.